How to speed up your Metabolism

Strength Training: Muscle burns more energy than fat. The average woman in her 30s who trains 30-40 minutes twice a week for four months, will increase her resting metabolism by 100 calories a day. More muscles means you are burning more calories even when you cannot make it to the gym!

Take it up a Notch: Next time you do your cardio, ramp up the intensity for 30 second intervals, returning to your normal speed afterward. Using this strategy will make you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy.

Eat Omega-3 rich Foods: Salmon and tuna, flaxseeds or walnuts may amp up your metabolism because Omega-3 balances your blood sugar and reduces inflammation. It may also reduce resistance to the hormone leptin which researchers have linked to how fast fat is burned.

Eat enough: If you slash those calories, your body thinks times are rough and puts the breaks on fat-burning to conserve energy. It may also burn muscle if starving. You should eat enough calories to at least match your resting metabolic rate (what you would burn if you stayed in bed all day). But make sure you eat healthy.

Never skip Breakfast: You need to get the engine started in the morning. So have a cup of coffee or green tea and indulge in oatmeal with fresh berries or a white omelette with spinach and mushrooms.

Keep your Bloodsugar up: Depending on how early you get up, have a snack before lunch and definitely an other one 2-3 hours before you hit the gym. Some dried fruit and nuts will keep your blood sugar levels steady and prevent an insulin spike which often leads to sugar cravings.

Avoid Trans-Fats: They slow down your body’s ability to burn fat by binding fat and liver cells. Eating trans fats can also lead to insulin resistance and inflammation, both of which cripple metabolism and can cause weight gain.

Fuel your Body with Protein: You digest protein more slowly than fat or carbs, so you feel full longer. And a high protein diet helps you to build up muscle and get lean, which is the best fat-burner of all.